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Seeing anew

Seeing Anew

Jack Kornfield talks about seeing things in a fresh way or seeing anew. Perfect for beginners who are contemplating for ...
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Pain & recurring thoughts

Pain & Recurring Thoughts

Tara Brach holds a Q&A session about Pain and Recurring Thoughts during meditation. There are times when pain is manifested ...
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Ending the day with gratitude

Ending the Day with Gratitude

Be mindful of the events that happen in your life? To keep the important experiences which make you happy well ...
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Coming back

Coming Back

Tara Brach leads a guided meditation about Coming Back. In the coming back, the key piece is the quality or ...
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How To Increase Optimism

How To Feel Balanced

Sharon Salzberg talks about How to Feel Balanced. It's the truth that liberates, not the efforts to be free. The ...
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Guided Meditation

Guided Meditation

This is an introductory Guided Meditation by Jack Kornfield. As he explains, he welcomes the newcomers to Spirit Rock and ...
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Nature of Awareness, Big Mind Guided Meditation, Loving Humanity, seven factors of awakening

Seven Factors of Awakening

Gil Fronsdal talks about the seven factors of awakening. They are mindfulness, investigation, energy or engagement, joy, calmness, concentration, and ...
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Lesson from Nature

Nature: Woodland Bridalway

Nature Sounds: Woodland Bridalway. Walking through woodlands, you listen to horses coming by and from the nearby barn. You hear ...
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Still quiet place within

Still Quiet Place Within

Gil Fronsdal talks about Still Quiet Place Within. As the mind turn inwards for meditation, the still quiet place within ...
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Open Awareness

Focused Attention And Open Awareness

Sean Fargo leads a guided meditation that alternates between focused attention and open awareness. Direct the attention back to the ...
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The kind heart

The Kind Heart

Whatever the mind thinks about something fondly, it becomes the mind's inclination. Joseph Goldstein talks about The Kind Heart. Cultivate ...
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Ambient Soundscape

Binaural Beat: Ambient Soundscape

Binaural Beat for Ambient Soundscape. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Nature of Awareness

Peaceful Warrior in Modern Times

Hatred never ceases by hatred. James Baraz discusses how love is the only way to end hatred as we are ...
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Dharmette by Gil Fronsdal

On Knowing Noting and Calm

Gil Fronsdal leads a Guided Meditation Dharmette: Knowing Noting and Calm. Thich Nat Hanh said if challenging sea conditions if ...
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Mindfulness exercise

Me and We

Rick Hanson talks about Me and We, Autonomy and Intimacy. Autonomy is the inner strength of independence. It supports Intimacy ...
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Mindfulness meditation

Mindfulness & Pain 4: Balance and Equanimity

Oren Sofer talks about Balance and Equanimity as Part 4 of Mindfulness and Pain. Wisdom and Balance are the two ...
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mindfulness exercises guided meditation 6, letting thoughts come and go

Letting Thought Clouds Come and Go

Tara Brach leads a guided body scan meditation on Letting Thoughts Come Come and Go. At some point, the mind ...
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Mindfulness for holiday stress, metta

Listening Deeply

Kate Munding talks about the 5 precepts- a commitment to non-harming. Learn how listening deeply with compassion is a form ...
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Increase Loving Kindness

The Practice of Metta – Loving Kindness

Sharon Salzberg talks about Metta- the Practice of Loving Kindness. The kind of loving kindness that does not select but ...
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Being Present

Being Present

Sharon Salzberg explores intimacy within the context of how we relate to ourselves in Being Present. How do you relate ...
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MoMy Life As A Monk

My Life As A Monk

Ajahn shares about his life as a monk. His first contact with meditation in the Buddhist practice, and how that ...
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Nature of Awareness

The Power of Lovingkindness

The practice of Metta makes the heart more responsive. You'll be surprised you don't even need to learn Metta in ...
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Remembering Motivation

Remembering Motivation

Improve your motivation and look deep into your self, access the place of your accomplishments. Sean Fargo leads a guided ...
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Mindfulness

Everybody’s Crazy

Listen to Ajahn Sumedho as he talks about grasping and non-grasping of emotional habits in Everybody's Crazy. There's so much ...
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Clinging

Not Clinging

Joseph Goldstein talks about Metta - Not Clinging. When the mind is not clinging, it's not agitated, and eventually, it ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Impermanence Fading Away and Letting Go

Gil Fronsdal leads an Anapanasati Impermanence Fading Away and Letting Go. Check-in with your body how are you feeling right ...
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Every Moment a Chance to Restart

Every Moment a Chance to Restart

Gil Fronsdal talks about Every Moment is a Chance to Restart. Every moment things start anew is a useful perspective ...
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Bonus 20-minute Meditation

Bonus 20-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 20-minute meditation from ...
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Mindfulness for anxiety

Mindfulness, Addiction & Recovery 3/5

This is Part 3 of Kevin Griffin's talk about Mindfulness Addiction and Recovery. He explores the recovery processes from addiction ...
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Mindfulness meditation - knowing and not knowing

Knowing and Not Knowing

Matthew Brensilver talks about Knowing and Not Knowing. Mindfulness is very much about knowing things as they are. At the ...
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Secret of contentment

It’s OK

Gil Fronsdal talks about It's OK. In saying OK, you can release the self from a lot of traps. To ...
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Guided meditation

Guided Meditation

Joseph Goldstein leads a Guided Meditation to mindfulness. Feel relaxed and aware at the same time, breathing in and out, ...
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Right Concentration

Right Concentration

Shaila Catherine quotes the Buddha, "concentration is to understand things the way it is." When the mind is steady, it ...
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Love Is The Answer

Love Is The Answer

Spring Washam talks about the topic Love Is The Answer. She also talks about opening the heart, freedom, and joy, ...
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Open Awareness

Open Awareness

Sean Fargo invites us to do open awareness meditation practice. This meditation is suitable for beginners, as it teaches the ...
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Whole Body Breathing

Whole Body Breathing

Improve your calm by doing this whole body breathing meditation. Close your eyes, feel the weight of your body, sit ...
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karma and intention, boredom

Karma and Intention

Gil talks about intention and karma. Part of the core of mindfulness is the appreciation of the present moment with ...
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Lesson from Nature, depression and anxiety binaural beat

Depression & Anxiety (Binaural Beat)

Binaural Beat for Depression & Anxiety. Binaural beats are auditory illusion perceived by the brain when two different tones are ...
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overcome addiction binaural beats

Overcome Addiction (Binaural Beat)

Binaural Beat to Overcome Addiction. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Mindfulness exercise

Being For Yourself

Rick Hanson talks about Being For Yourself. To learn how to do this, we apply the wisdom from Buddhism and ...
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Wishing Ourselves And Others Well

Wishing Ourselves And Others Well

Taking the time to wish ourselves and others well can be a powerful tool for achieving greater peace and serenity ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: 4 Forms of Mindfulness of Breathing

Gil Fronsdal leads an Anapanasati 4 Forms of Mindfulness of Breathing. There are different kinds of awareness and here are ...
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Lessons from Nature

Nature: Tropical Beach at Sunset

Nature Sounds: Tropical Beach Sunset. You calmly watch the sunset as the waves started to recede. The inland wind carries ...
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Nature of Awareness, Nature of Aversion

Trust

James Baraz talks about trust in relation to self-discovery. And how it relates to believing, and how it facilitates the ...
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Dharmette by Gil Fronsdal

Dharmette: Tenderness

Gil Fronsdal leads a Guided Meditation Dharmette Tenderness. It's a feeling of the preciousness of our lives. The specialness of ...
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Redemption

Redemption

Jack Kornfield talks about the topic of Redemption. In the practice of loving awareness and compassion, redemption is bestowed by ...
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Forgiveness Practice

Forgiveness Practice

Forgiveness practice can be done in different ways. In cultures, it's an interpersonal practice while in Buddhist practice, it's more ...
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mindfulness exercises guided meditation 20

Working With Emotions In Your Body

This is a soften, soothe and allow meditation- Working with Emotions in your Body by Kristin Neff. Choose a difficult ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Peripheral Awareness and Fading Away

Gil Fronsdal leads an Anapanasati Peripheral Awareness and Fading Away. Tuning in to your breathing refamiliarize yourself what it's like ...
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Awareness And Intimacy

Awareness And Intimacy

In this mindfulness talk, Jack Kornfield discusses how to navigate intimacy as we develop greater mindfulness and self-awareness ...
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The Power of Mindfulness Exercises

Though the term mindfulness might sometimes feel to be a relatively new term to arrive in collective consciousness, it is a practice that has been understood for centuries in other countries and communities of the world. While Western society as a collective is only just beginning to scratch the surface of what mindfulness really is and the widespread implications it has, Buddhists and Hindus have understood its powers for thousands of years, seeing mindfulness as a potent tool for transformation and deeper life understanding. For reasons that are quite understandable, more and more people are starting to explore this powerful practice as the fast-paced and highly interconnected world is leaving us feeling more disconnected from ourselves and from the world around us. As we begin to tap into our own personal mindfulness practice, we begin to intuitively understand how and why this teaching has held strong throughout millennia.

Observing the Nature of Reality

Mindfulness calls us to take a closer look at the present moment – exactly as it is. Through our direct experience, with preconditioned beliefs and ideas set aside, we expand our field of awareness by observing whatever we can sense in this very moment. Some of the ways we can tune into the present moment mindfully include basic techniques such as:

  • Drawing awareness to the breath
  • Witnessing thoughts and emotions without attachment
  • Observing bodily sensations, both surface and visceral
  • Tuning into each of our five senses without judgment and without seeking anything in particular
  • Compassionately and non-judgmentally interacting with whatever is present in the moment

Though it might at first seem simple, the truth is that it is and it isn’t. Much of the world, and the majority of the Western world specifically, has not been raised to interact with the world in a mindful way. It is a concept and a way of being that has not yet influenced most societies on a major scale. Learning to tune into the world mindfully is therefore a big step for many people and as such, it is a slow and continually evolving process. Mindfulness is a completely different way of being than most of us are used to and this is what can make it appear challenging.

However, with that said, it is a simple practice that once explored in a meaningful way has countless benefits, extending outwards from the core of our being like a ripple in water. Not only does everything in one’s immediate life change, so too does the surrounding environment. By quietly beginning to observe the stories we tell ourselves and tune into the assumptions we make about the world around us, we start to gain power over our thoughts, unveiling the true potential of mindfulness.

The Power of the Mind

While it might be commonly thought that our thoughts are a product of who we are, the assumption deserves deeper exploration. In mainstream Western culture, we often don’t probe our thoughts, leaving them to direct the show of our lives. We take them on as if they are our own, allowing them to speak for who we are. These unexamined thoughts influence our beliefs and our actions and the external world reflects back whatever energy we are radiating outwards. 

Mindfulness practice helps us to observe the opposite – to understand that our thoughts are not, in fact, an expression of who we truly are. Instead, our thoughts are viewed as separate energy bodies that do not belong to us. Though they are largely formulated by residue from our personal history and from the culture of our human and societal collective at large, our thoughts are not ultimately fixed and they are not “true” in any absolute sense.

When left unchecked, the conditioned and habitual mind makes all of our executive decisions. Through mindful observation of these mental movements, we begin to take some of that power back. When thoughts arise suggesting words to be said and actions to be taken, mindfulness intervenes as our ability to quietly observe the rest of that experience. At any moment, we might silently, compassionately, and non-judgmentally inquire:

  • What is arising in the silence?
  • What sort of energy is observable in the mind?
  • How does the physical body feel right now?
  • Is there movement towards or away from something?
  • What feelings or emotions are present within me right now and where?

Without seeking clear answers, mindfulness provides space for pure awareness of the present moment to arise. When we are mindful, we might pick up on subtle energies and deeper insights that the mind might not normally wish to address, such as:

  • Unhealthy decisions made based on cravings
  • Avoidance of opportunities for growth based on fear
  • Repressed emotions influencing our actions and decisions
  • Attachment patterns resulting from fear of being alone
  • Judgment of others to avoid looking within
  • Fear of being unloved, unaccepted, or rejected

These are only just a few of the infinite insights that can arise from mindfulness practice. While we might also be able to witness some of these ideas or notions without practicing mindfulness consistently, they resonate on a deeper level when we observe them from the heart space rather than from the mind. When we are quiet and approach whatever is present without rationalization, fear, or judgment, the power these observations hold is exponentially greater than when deduced from mental analysis. What we then come to know holds true power to transform our lives.

The Healing Powers of Mindfulness Exercises

Once we have tapped into mindful exploration of the self, mindfulness has the power to heal on numerous levels. As a human collective, we are beginning to understand how interconnected the mind and body really are, making mindfulness practices incredibly beneficial for physical ailments. On the level of the human body, mindfulness has countless positive benefits, including:

  • Reduction of one’s experience of pain, nausea, and fatigue
  • Lowered levels of the stress hormone, cortisol
  • Increased levels of GABA (gamma-aminobutyric acid), a calming brain neurotransmitter
  • Increased gray matter density in brain regions associated with emotional regulation, learning, memory, and perspective
  • Improved sleep habits and reduction of insomnia
  • Improved immune system functioning
  • Reduced blood pressure and lowered risk of heart disease

On a mental and emotional level, the potential for mindfulness to transform is just as powerful. As we start to observe the habitual patterns of the mind, we gain greater awareness and subsequent control over our thoughts and our responses to life. This heightened awareness, paired with the effects that mindfulness has on the physical body (such as reducing stress hormones and influencing the brain), is a large part of what leads to transformation of mind. Regularly observed effects of mindfulness practice include:

  • Greater capacity for focus and attention
  • Greater acceptance for the present moment
  • Deeper insights and powerful realizations
  • Deeper sense of connection to self and to the world around
  • Greater overall experience of peace and harmony

Mindfulness touches each individual in a different way. Where there is authentic willingness to open ourselves up to whatever exists in the present moment, there is great potential for transformation. Insights and growth cannot be forced, however; rather, when we surrender to whatever exists, wisdom unveils itself.

“Vulnerability is the birthplace of innovation, creativity and change.”
Brené Brown

The Path of Presence

In her poem ‘When Death Comes’, Mary Oliver writes:

When it’s over, I want to say: all my life
I was a bride married to amazement.
I was the bridegroom, taking the world into my arms.

Mindfulness is, in essence, this sort of movement through, or interaction with, life. It is a wholehearted acceptance of whatever exists; it is a path of presence. As we learn to become more mindful in our everyday lives, not solely when in moments of meditation, we start to understand what it means to live in the present moment. Though feelings, thoughts, and emotions will continue to arise, our relationship to them changes. We become more curious about everything that exists in the present moment. Tendencies to judge, suppress, or reject things we ‘don’t like’ or deem to be ‘bad’ begin to lessen; instead, we practice the art of quietly sitting with whatever appears to be happening.

​Exploring the Power of Mindfulness

We can explore the power of mindfulness is numerous ways. From sitting meditations to written, reflective free mindfulness exercises, the paths of transformation through mindfulness are numerous and intertwining. Here are a few ways to explore the power of this practice.

1. Mindful Self-Inquiry

Even though mindfulness is commonly associated with meditation, mindful reflection on our observations can help to enhance our understanding of the mind and the ultimate nature of reality. To practice, take some quiet time to sit with these questions or to write down your answers. Let whatever comes come with judgment or analysis. Inquire:

  • What do you believe about yourself? Why do you believe these things, and would you label them as “truth”? Are these beliefs fixed or fluid?
  • What exists within your body right now? As you draw your attention to a particular sensation, does the sensation change at all? If you draw your attention away from this area, does the sensation change at all?
  • If you were to wipe the slate of your personal story clean, what would remain? What can you observe in the silent space created when all stories, beliefs, and ideas falls away?

2. Emotional Awareness and Acceptance

When difficult emotions rise to the surface, we often struggle to accept them. Part of the freedom that arises from mindfulness comes when we learn to accept whatever exists – “good” or “bad.” When emotions arise, practice:

  • Taking a step away from the outside world but sitting comfortably in an upright position and tuning into whatever is present. Note any stories or plot lines weaving themselves through your direct experience; tune into the raw sensation instead.
  • Note the emotions that are arising by simply labelling them, “anger,” “grief,” “irritation,” or whatever may be applicable. Refrain from attaching the I-self to these energies.
  • Draw your attention to the heart space, opening yourself up compassionately to whatever your experience is. Mindfully ease any judgment that arises and simply allow yourself to be right where you are without attaching to the energy that is there.

3. Become the Observer

We spend countless hours thinking – thinking about what we want to do next in life, thinking about ourselves, others, and the world, and thinking about everything we pass by in our lives. Left unchecked, thinking runs our lives.

  • Practice becoming the observer of your thinking by watching your thoughts as if they were weather patterns. Like the weather, thoughts move constantly, and as we begin to become more aware of their impermanence, they loosen their grip on our beliefs and our actions. When thoughts arise, simply acknowledge them by silently whispering, “I see you,” and then letting them go. Acknowledge and release. Acknowledge and release.

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